What is TriPhasic Training?

TriPhasic Training is one of the many tools in our tool box. Coach Ponzo owner of Complete Athlete has apprenticed for Cal dietz, Founder and author of TriPhasic, and implents his training methods within the Complete Athlete Sports Performance Program.

There are three phases in TriPhasic Training

Phase 1: General Physical Preparedness (GPP)

Within the GPP phase the athletes focus on work capacity, muscular endurance, coordination, flexibility and core strength. All training begins with getting an athlete in muscular and cardiovascular shape to support more intense training in future phases. Without sufficient work capacity, the body simply cannot support increasing training loads and the athlete will under-perform. By evaluating how an athlete moves during this phase, we can address specific strengths and weaknesses in their neuromuscular system. All athletes will begin in this stage, with less experienced athletes spending most of their training in this phase.

Phase 2: Strength

Within the Strength phase the athletes will focus on increasing maximal strength and force production. This is accomplished by training the neuromuscular system in all phases of movement. By training like this, the body will be able to recruit muscles more efficiently resulting in better efficiency in sport. Training loads are increased from the GPP Phase to force the athlete to adapt to the physical stress to a greater degree. In this phase athletes will also be introduced to more explosive work and plyometrics that will enhance their ability to produce force efficiently. Building muscle and maximal strength for younger athletes is not emphasized until the teen years. To create the desired adaptations, athletes will be taught multi-joint lifts that recruit more muscle and neural activation.

Phase 3: Speed

The ultimate goal in this phase is to increase the maximal speed of the athlete. This is accomplished by improving rate of force development, or the ability of muscles to produce maximal force output in a minimal amount of time. This phase of training will utilize strength exercises that use quick, powerful movements such as; banded exercises, single and double leg jumping exercises and plyometrics. Through the power/speed phase we continue to work on developing overall body strength along with increases in flexibility and work capacity.